This workout combines aerobic and resistance training: you can do it anytime, anywhere.
The practice of quick-acting strength training comes from a research report in the American College of Sports Medicine' Health & Fitness Journal. This set of exercises combines aerobic and resistance training, so you can do it anytime, anywhere. You can do it, although you should start with one or two seven-minute quick-acting strength exercises. As your fitness level increases, you may want to do more reps and switch to other movements. However, the movements recommended in this report There may seem to be nothing new, butthe key lies in the combination of these movements!
Before you start following the pictures, please note: Patients with high blood pressure should avoid isometric exercises, such as wall squats, side bar poses, and stick poses.
Recommended Action
1. Jumping Jacks
Stand with your hands by your side: when jumping up, open your legs and raise your arms above your head; when you land, your arms are above your head and your feet are wider than your hips. When jumping again, simultaneously In one movement, close your legs and return your arms to your side. At the same time, pay attention to the jumping jacks to be brisk but steady (this counts as a jumping jack and needs to continue jumping for thirty seconds)
2. Push-ups
1. Face down, with your palms directly under your shoulders and your forefoot touching the ground
2. Keep your body straight, with your head and back in a straight line, and use your arms to lift your body up
3. Press the torso down until the elbows form a 90-degree angle, and then push up again
If you find it too difficult, keep your knees on the ground while doing it until you have enough strength to do standard sit-ups. Record how many times you do it in thirty seconds. The movements should be brisk but steady!
3. Squat against the wall
1. Lean your back against the wall, with your feet shoulder-width apart and about sixty centimeters away from the wall
2. Slowly lower your back until your thighs are parallel to the ground. If necessary, adjust the position of your feet so that your knees are directly above your ankles (knees must not exceed your toes)
Don’t bend your back, maintain this position, hold for thirty seconds if possible, and rest for ten seconds between each time
4. Abdominal curls
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1. Lie on your back, bend your knees, put your feet flat on the ground, and put your hands by your side (or gently put them by your head)
2. Roll up your upper body, but keep your lower back from the ground
3. The chin must be retracted toward the chest. After the shoulders and upper back are off the ground, roll them back down to their original position
Do the same for thirty seconds, move quickly but calmly!
5. Use a chair to do pedal exercises
1. Find a bench or a stable chair. The height of the chair surface should be easy to step on. Place one foot on the "pedal" and the footboard must be completely placed on the table
2. Place your weight on your heels, push your weight upwards, and exhale until both feet are standing on the table
3. Then return to the ground and move one leg at a time so that your feet are flat on the ground again
4. Change the other leg and step on the table
You should be careful when doing pedal exercises, but move briskly for a total of... yes you guessed it:thirty seconds!
6. Space Chair
1. Stand with your feet shoulder-width apart and place your hands lightly on the opposite shoulder
2. Lean forward from the hips, place your weight on your heels, and make sure your back is straight!
3. Lean forward until your legs are at 90 degrees - imagine that you are about to sit on a chair
4. Straighten your body again and don’t bend your back
7. Tricep support
1. Stand with your back to a bench or chair, place your palms on the chair behind you, bend your knees at a right angle, and keep your hips upright
2. Bend your elbows to 90 degrees to lower your body (buttocks drop to mid-air on the floor), and use only the strength of your arms to lift your body up
Movements should be brisk but steady!
8. Plank
1. Lie on the ground, prop up your body on your forearms and toes, and keep your body in a straight line from head to toes
2. Avoid arching or drooping the middle part of the body, or shrinking the buttocks. Maintain this position until you can no longer hold it
Remember, this move should never cause lower back pain!
You probably won’t be able to hold it for thirty seconds the first time, so please try your best If you can’t hold it for thirty seconds, try holding it for ten seconds, rest for five seconds, and then hold it for another ten seconds, for a total of thirty seconds.
9. Bend your knees and raise your legs to run
1. Stand upright and start jogging, either in place or forward
2. Don’t lean back. Push your front feet on the ground and lift your knees as high as possible to your chest
3. Keep your hands relaxed, bend your elbows, hang your shoulders, and swing your arms back and forth to maintain running motion
This is also an action that will be very tiring if you do it for thirty seconds in a row. You might as well practice it slowly, but it’s best to do it fast and high!
10. Lunge
1. Stand with your back straight and your feet shoulder-width apart
2. Step one leg forward, bend both knees at ninety degrees, and keep your upper body straight
3. Return to the original standing position, repeat the action, and change the other leg to step forward
The movements should be uninterrupted but steady!
11. Spin sit-ups
1. Assume a traditional sit-up position, but while keeping your arms straight upwards, rotate your body so that your right arm reaches your head
2. The arms and torso should be in a T shape
3. Return to the starting position, lower your body by bending your elbows, then push up and rotate until your left hand points to the ceiling
12. Side plank
1. Lie on your side, supporting your weight on your forearms and feet, with your body in a diagonal shape
2. Don’t touch your hipsThe floor, neck and back must be straight
Hold as long as you want, preferably thirty seconds. If that doesn’t work, try holding for ten seconds, resting for five seconds, and holding for ten seconds, for a total of thirty seconds
13. Leg lift support
1. Face down, support your body with your elbows on the ground, your weight is supported by your forearms and feet, and your elbows should be bent at ninety degrees
2. Straighten your back and lift your hips off the ground
3. Tighten the torso, slowly lift one foot fifteen to twenty centimeters above the ground, and maintain this position for a few seconds
4. Return the legs to the starting position
Hold as long as you want, preferably thirty seconds. If that doesn’t work, try holding for ten seconds, resting for five seconds, and holding for ten seconds, for a total of thirty seconds
14. Rotary body side support
1. Lie on your side, prop up your body, and support your weight with your forearms and feet
2. Keep your body straight, your hips off the ground, and your neck and back should be kept straight
3. Raise your upper arms directly above the groundThe surface is vertical
4. Then stretch this hand under the body, then pull it toward the back of the torso, and then extend the arm upward to the starting position
Hold as long as you want, preferably thirty seconds. If that doesn’t work, try holding for ten seconds, resting for five seconds, and holding for ten seconds, for a total of thirty seconds
15. Reverse crunch
1. It can be used as a plank support. Lie on your back on the ground, put your hands by your side, lift your feet, and keep your thighs perpendicular to the ground (in the entire set of movements, the position of your legs cannot be lower than now)
2. Use the strength of the lower abdomen to roll the pelvis upward until the hips are off the ground
3. At this time, the legs should be at a forty-five-degree angle to the ground
4. Maintain this high posture for a while and slowly return to the starting position
Do this repeatedly for thirty seconds with steady movements
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